18
May
Thursday, May 19th
Jason is taking Step One on Thursday! Good luck dude!
WOD
3 Rounds for time of:
400m run with a medicine ball, 20/14
14 back squats, 155/105
14 Strict Ring-Dips
For Rx+, use 205/133, and perform 7 strict muscle-ups instead of dips.
Post time to Comments.
18:21
weight, ball rx. ring dips assisted
19:43 @135
My abs hate me. 2 days of 100 sit-ups and then running with a wall ball…ow…
19:44 rx+ish
20# med ball, 155#, 7 kipping MU’s
Kipped the MU to the dip, was strict on the dip.
23:20
125# Squats – With something that almost resembles hip mobility
12 dips per round – Last round basically singles but feels good to get the volume in
18:13 Rx+, take that Ron!
Tomorrow’s WOD:
Worked up to 215 on the first thing
6:28 on second thing, rx, unassisted
Between strict m-ups and tomorrow’s wod, I am feeling s.a.f.
22 something.
125 squat.
8 ring dips 1st set. 7 2nd. 6 in 3rd.
Hate running.
Rest day core shenanigans:
10 Minute EMOM:
10 second L-sit hold
Accumulate 5 minutes in a plank
As an avid bathroom user at Metropolis I’m glad patient 0 of all the worlds infectious diseases(the previous toilet paper holder) is finally gone. Wipe without fear.
Thanks matt.
now just toss that issue of Kettlebell Monthly or whatever the fuck it is….
25:36
185#
strict MU’s
that med ball run is a pig.
I second that! Hooray for the toilet paper holder!
Hey! I’m not done reading that!
20:53 ring rows w box
17:43 rxd
5 rounds for time of:
30 cal row
30 pushups
– 17:12
Cash out:
Hollows – 8 rounds, 30 on 20 off
17:37 @ 125
20# med ball
strict ring dips
Took Matts advice and ate half a banana on my way to the box, seems to have helped a little.
Step 3, rx
Can’t wait for tomorrow’s wod
15:06 #78 w band ring dips
???????????????????????? clean from the ground ….
15:13 rx BS from the ground
19:01 @83# with scaled ring dips
14:11
Row 500M
Back squats @135
Strict ring dips
19:47 Rx weight and balls. Assisted dips.
I efffffing hate that medicine ball.
Oh yea, from the ground.
Circa 14 minutes rx’d minus the medicine ball thing. I don’t have any kids.
From the rack because I can’t clean 155
19:18 rx run and back squat. jumping ring dips.
5-6 minutes working on handstand holds
Kipping pull up practice with good hints from Joanna.
18:25 @ 93#, small red band for ring dips
Thought I had gotten my energy back…until I did this. But ready to work again.
19:15 65# From the Rack
Box Rings.
18:48 RX
Fatigued on the Ring Dips 3 rd round
Turns out, I have a great front rack stretch!
22:10 at 103 w/ assisted ring dips and med ball walk bc I I Ain’t Your Mama
Ground. Note to self
19:58 @85 lbs, scaled ring dips w/box
[email protected] w/ scaled ring dips
Snatch EMOM from yesterday (ended up doing 19 mins):
65×2-70-75×2-80×2-85×2-90-95×2-100-102-105PR-107PR-110PR-112(fx2)
great long warmup to get dialed in, focused on sitting in the bottom position
Today’s WOD: 15:58 @103 and 7 strict ring dips each round
woop! so fast!
17:21 @103 and med ball with banded dips
Do not like running with the med ball!!!